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Monday 05122014

8
May

Monday 05122014

Jen

Jen

Fitness 

A.  Back Squats @ [email protected] (Load drop) 4-6% 

Simply work up to a heavy set of 8 reps on your back squat “1” rep away from failure.  Once you’ve established your 8 rep set, perform 2 – 3 sets of 8 reps 4-6% lighter.  Rest around 2 – 3 minutes between sets.  

B.  AFAP 

800M Row/Run 

50 x Russian Swings 

50 x Wallballs 

Performance 

A.  Back Squats @ [email protected] (Load drop) 4-6% 

Simply work up to a heavy set of 6 reps on your back squat “1” rep away from failure.  Once you’ve established your 6 rep set, perform 2 – 3 sets of 6 reps 4-6% lighter.  Rest around 2 – 3 minutes between sets.

B.  AFAP 

800M Row/Run 

30 x Power Snatches @ 115lb/85lb 

50 x Wallballs @ 20lb/14lb 

-Post results under comments

11 Responses

  1. Carrie

    A. Worked up to 175 then figured 165# for the 3 rounds. Muscles feel good but the knees get sore
    B. 11:30. If running wasn’t involved things would be way different. Tried 75# went to 65#. 14# WB. Totally feel crappy from the food I ate over the weekend. Back on the wagon.

  2. Crysta P

    A. 175, 165, 165. Felt good considering lack of sleep.
    B. 11:40 Row, Power Snatches @ 55lb, Wallballs @ 12lb. Row felt good. Lost count on the snatches. Pretty gassed for the wallballs.

  3. Malachi

    A.) 315 x 6….not sure I did it right, it felt challenging.
    B.) 11:48, I thought this one would be easier, should have known better. Nice workout!

  4. Josh H.

    Performance
    A.) 205 – Should have gone heaver. It’s hard to determine that “@9” breaking point. I think I only have 1 rep left in the tank, but it’s probably more like 3 or 4 reps.
    B.) 10:56 – Those snatches were heavy. I’m bad at snatches. Need to get better…

  5. Joel

    Performance
    A. Agree with Josh about the breaking point. Used 185 but probably could have gone heavier.

    Fitness
    B. 8:46 (I think) with 4 mins on the bike (stupid shin splints), 1 pood swings, and front squats with the 20# wallball.

  6. JennF

    A. 175, then backed down to 165. Also not sure I was at my correct MET?? Was running out of time.. so that’s what I came up with.
    B. 8:52 using 70 pounds for snatches, may have been a bit light. 14# WB 20-10-20.

    Hip flexors were tight. Jogged my dog a little over 3 miles yesterday and poor food weekend, may have had something to do with it.

  7. Susan Kian

    Just did squats nice and slow at the weight the other two girls in my class did. Last week I started lifting and I kind of felt like my body wasn’t ready even though the weights felt relatively light. I am gonna back off of really heavy things for another week.

    7:30 pm
    Performance Rx with slow jogging. Felt ok…can’t remember my time now but it wasn’t great…I needed to eat better today….felt drained…didn’t eat an actual meal all day…just random apples and nuts and granola when I had time…not enough food.

  8. Keith G

    Having hip flexor issues, so kept it light
    A: 135#
    B: 11:01 – used 65# for snatches and 20# wallball

    Probably my last time at the CFP box, as our new facility at HGST opens tomorrow. It was nice meeting you all and working out with you. Keep it up!

  9. Paul Bye

    A. 95-135-185, then 3x @185 sets. Didn’t do a strict RFE, but today is the day I start fixing my squatting form vs. pushing up in weight right away again. Thanks to Bryce for being right there helping me get it right.
    B. 10:55, @85# snatches, 20# wallballs. Running was actually the easier part. I did the last ~ 15 snatches as singles, but kept a pretty good pace. Was tired by wallballs but was able to do in 10s and then 5s.

  10. Sara J.

    A. 175- then down to 165 for the next 3 sets……

    B. 30 Cals AB
    20 P. Snatches @ 85
    10 OHS @ 85
    12:40

    C. 3 Hang P. Cleans
    1 Jerk
    105, 105, 115, 115, 115

    D. 3 Sets
    500 M Row
    25 GHD

    E. 25 GHD- had to make it an even 100 for the day 🙂